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Lose Weight Fast with Full Body Workouts

Yuri Elkaim, BPHE, CK, RHN


full body workouts, side bridge twistIf you want to lose weight fast, then full body workouts need to be an integral part of your fitness regimen. What I mean by this is that you need to use strength training exercises that incorporate your entire body - not just ones that target small muscle groups.


More Muscles Working Means More Calories Burning

Full body strength training workouts are so effective at burning calories simply because they revolve around exercises that recruit large amounts of muscle, which in turn, require more oxygen. Since you burn 5 calories for every liter of oxygen you consume, exercises that get you "huffing and puffing" are very effective at burning calories and boosting your metabolism.

Consider the difference between a seated biceps curls and lunge walks with biceps curls. The difference is profound! The former exercise targets only the biceps muscles (which are small and local). Conversely, incorporating biceps curls while performing lunge walks not only strengthens the muscles of the legs and arms but also cranks up your heart as the larger amount of working muscles require more oxygen. More oxygen consumed, means more calories burned.

The best form of feedback for such full body workouts is your heart rate. Very simply, if your heart is pounding and you're out of breath, then you are getting a tremendous weight loss benefit from your workout! It should be remembered that it takes a little more than just one of these workouts to start noticing the weight loss you want. It takes diligent commitment to use these calorie-crunching workouts over several weeks, at least.


Strength Training Boosts Your Metabolism

Your ability to lose weight fast depends on several factors, none more important than your resting metabolic rate (RMR). RMR is an important component to losing weight as it accounts for roughly 70% of your total caloric expenditure.

One of the biggest determinants of your RMR is fat-free mass, which is a really a reflection of the amount of muscle on your body. The more muscle you have, the more calories you burn because muscle is much more metabolic than fat. And since your RMR increases as you increase your muscle (or lean body mass), you will inevitably burn more fat calories.

RMR and muscle mass are also the primary reasons for why it is more difficult to lose weight as you age. As you get older you naturally lose muscle mass. As a result, your RMR declines. Theoretically then, if your food consumption remains the same, you will pack on the pounds as you age. However, this doesn't have to be the case if you moderate your food consumption, make healthy eating a daily practice, and incorporate these full body workouts into your routine at least 3 times per week!

Remember that strength training can take the form of bodyweight and a multitude of other weight-bearing movements. The key is to engage in strength training workouts anywhere from 2-4 times per week. The result will be an increase in your lean body mass, which in turn, will increase your RMR. And, since your RMR accounts for roughly 70% of all the calories you burn on a daily basis, even a small increase can make a huge fat burning difference.


Get Started with This Full Body Workout



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